Learn Breaststroke Swimming Technique

 

Breaststroke Swimming Technique

Breaststroke swimming is one of the most common swimming techniques that every swimmer starts with. This technique is done with the body facing down the water. Breaststroke swimming body position is lying horizontal in the water with different arm and leg movements to move ahead. It is an approachable technique as you can breathe freely all the time while exploring the water. Another name for breaststroke swimming is frog stroke as the kick is similar to that of a frog in water. Breaststroke is one of the slowest strokes in competitive swimming which makes it perfect for workouts. A breaststroke is practised using alternate arm movements and kicks to propel in water. 

 

How to execute a breaststroke? 

Willing to learn swimming styles but do not know where to start? Breaststroke swimming is the first step from where you can start. Here’s a breakdown of executing a good breaststroke to move forward in the water. 

  • Body position: To perform a backstroke swimming technique, you should start with your face down in the water. In breaststroke swimming, the body position is that you move in one direction so the movement of your body changes continuously. When you move your arms, your upper body will tilt in a backward direction so as to move forward with the motion of your arms. When you recover after gliding, your torso slices the water to get back in again. You come back to the starting position when your arms are fully extended and your legs are drawn back. The head posture when swimming breaststroke is your head facing forward aligned with your body. 
  • Arm Movements: At the start of the stroke, your body is in a horizontal position with your arms extended forward. You have to first pull your arms outwards, backwards, and downwards bringing them at an angle of 90 degrees with your elbows aligned with your shoulders. At this point, your upper arms will be in line with your hands pointing downwards. Now pull your arms further back to move your upper arms to the sides of the body and hands towards each other under the chest. This will make your body rise above water at 45 degrees. When the hands meet, the arms get extended with the body returning to the horizontal position. 
  • Leg Movements: Start with your legs out straight behind you and held together. When you pull your arms, the legs stay in the same position. At the end of your pull phase, bend your knees to bring your feet towards your lower back. As the arms come in the recovery phase, the feet move further towards your lower back until they are close to your hips. Start moving your feet outwards and backwards with your knees apart to begin the kick phase. Move your feet further outward and backwards, and then inwards and backwards to make your legs come together. In the end, the legs are extended and brought together again. You take a short glide before swimming breaststroke again. 

 

Tips to execute a breaststroke

Breaststroke swimming technique is easy to learn but there are several minute mistakes a swimmer can make while performing this stroke. Here are a few tips to improve your breaststroke swimming technique. 

  • You can improve your breaststroke by ensuring that your body position is right. Ensure that your head is facing forward in line with your body. 
  • Always keep your shoulders, hips, and legs in a horizontal position except for the time when your body rises to keep the legs underwater during the kick phase. 
  • Make sure your hips do not fall during the kick as your legs use the core and abdomen muscles. Note that your legs should be behind you and not below you during the kick phase. 
  • Keep your neck and shoulders in a relaxed position to reduce strain and help with arm action. When you glide look downwards to avoid straining your neck. 
  • Always keep your kick narrow and powerful as most of your strength for swimming breaststroke comes from the leg action. 
  • The pulling action while swimming breaststroke should not be too deep or wide. This could result in your elbows coming back behind your shoulder making your body position become upright in the water. 
  • When you are in the glide position, your hands should be in the downward direction and out. 
  • You can improve your breaststroke swimming technique by swimming in a straight line. Control your breathing during the gliding position and exhale right before you lift your head for taking a breath. 
  • Note that during the kick phase, turn your feet out when they are moving out and backwards in a circular action. Do not leave your feet loose instead keep them flexed.
  • Turning from the wall and swimming back is an important part of the breaststroke. The momentum you maintain while going towards the wall and the speed you balance while turning combined with the strength you have when you push off together determines whether you will swim slow or fast. 
  • Good timing of your arms pulling phase and leg action helps in making the most of your breaststroke. 
  • For breathing, lift your shoulder to bring out your face instead of raising your head. Raising your head can lead to back pain and lower your hips which will eventually lead to an increase in resistance. 

 

Frequently Asked Questions

  • Is swimming breaststroke good for you?

Breaststroke involves the movement of the legs, arms, and torso. This stroke is a good cardiovascular workout and helps in toning your body. It helps in toning your chest and shoulder muscles. The in-and-out arm motion helps with building shoulder and back muscles. Breaststroke also helps in improving your strength, endurance, and power. As it is the slowest stroke in swimming, it is ideal for long-distance swimming. Long-distance swimming helps in improving the health of your heart and lungs. 

  • What is the most common mistake in breaststroke?

Timing is one of the most common mistakes swimmers do while performing a breaststroke. The steps for a proper breaststroke should be to start with a pull when you take a breath, kick, and glide. Most swimmers perform the steps correctly but take a pause for a breath when they are gliding. Your body is creating the most drag while gliding and pausing for breath can be a bad move as you want to spend most of your time gliding while performing this stroke. Your pull and breath should be in a continuous motion to get into the gliding position. Other mistakes include doing a wide kick, opting for large stroke amplitude, dropping elbows on the pull, and swimming very slowly. 

  • What exercise helps for breaststroke?

There are different dryland exercises that help with breaststroke. Lifting weights helps in targeting different muscle groups You can start with push-ups, pull-ups, jump squats, glute bridge, and plank. If you want to advance your dryland training, try deadlifts, barbell back squats, and hanging leg raises. You can also improve your breaststroke pull with exercises like chin-ups, dips, clap push-ups, and bicep curls. Focus on body weight and weight lifting workouts to work on your kick as it gives 80% of the speed in your overall breaststroke. If you want to work on your speed and power, opt for circuit-style workouts.